Not in any particular order as I did a bunch of sets and never reset the implements
680 Tire, 170/hand farmers, 120ish rock carry all about 80 feet distances REALLY hard and made my legs like jello
Stone carry/Tire medley: There’s this awkward as hell 212 lb stone by my house. It’s not too bad for short distances but once I tire out it really really shreds up my forearms and totally ruins my form.
212 Stone x 80ish feet
680 tire x 80ish feet back
Stone carries
212x220 ft turn at halfway
212x220 ft
212x220 ft
212x220 ft
Stone just tore up my forearms and hands, and I’ve got tire/sun burn. YES FRIENDS, TIRE BURN!!! That’s what happens when you flip tires in 90 degree heat with a sleeveless shirt
[quote]wozniak1995 wrote:
Great Lifting! What exercise do you find has helped you the most with pressing?[/quote]
I press quite frequently. Usually atleast two times a week. For instance, I’ll do push jerks on event training days and strict press on my gym pressing day. If you can, implement more pressing and see how it works. Just adjust parameters so you’re not overtraining and on one pressing day, do not do any upper body assistance.
Sadly, I can’t recommend an exercise that has seemed to have really made my press strong, but I can say as a kid I was absolutely OBSESSED with WWF/WWE. I was enamored by the big wrestlers because they had the ability to lift another guy over their head and toss em out the ring. As a kid, I often lifted whatever I could over my head. My little brother, his friends, bound firewood, big rocks. Yeah, I was a pretty ballin’ kid. (SARCASM).
Did 13.2, although it wouldn’t count if I were to submit it due to it being belated, but did it anyway because why not?!
After taking a look at this workout the day before, It gave off a precarious vibe, because it consists of 115x5 OHP, 115x10 deadlift, and 25" box jumps/step ups. I dunno about you, but that doesn’t look too bad. Alas, it is so sad to say that this is crossfit.
So I did that circuit as many times as my body would let me in a 10 minute time frame. I don’t know what I ‘scored’, but that doesn’t really matter for me because I just wanted to get the workout DONE. It was pretty easy until the deadlifts. My lower back and legs were immolated from lactic acid. YEPPPP. FUN ENSUED.
115x5 OHP
115x10 Deadlifts
25" inch box jumps/step ups
228 morning weight, lighest I think I’ve been in quite some time and I haven’t done too much to my diet.
Trained with a friend of mine even though I was supposed to train tomorrow. I even had a nap after I got home around 3 pm today. Didn’t really have it in me to train, or so I thought…
SOHP
135x8
185x3
205x3
225x8 MASSIVE ELEPHANT MAN PR! 3 rep PR. Weeeeeeeeeeeeeeeeeeeee.
About an hour later I came back in and did impromptu push presses, went something like this.
[quote]strongmanvinny wrote:
Ate a bunch of cake for post workout![/quote]
Can’t remember who it was, but there was this dude who made up what he called “the cake shake”. Basically you had to have like an industrial kitchen blender. You would throw an entire cake in with a shit load of other stuff like milk and protein powder and eggs. The gains must have been unspeakably huge.
4/16/13- I will be competing at a local competition sometime in late july. Not much information on it yet, but I will keep myself and whoever cares posted!
FS
45x8
135x5
225x5
275x3
315x2
365x1 easy
385x3 killed this shit. 2nd rep was sloppy as hell but I regrouped and finished strong with the 3rd rep.
Quarter FS
225x10
315x5
365x3
385x10, failed on 11. Rack position gave out. CORE IS GONE!
Pause FS
225x2
275x2
315x5 very hard. all reps were very strict and the last rep especially was paused long.
Step ups to 20" box
45x5/5
95x5/5
135x5/5 switching to dumbbells not safe with this kind of height and weight.
40sx6/6
40x6/6
[quote]strongmanvinny wrote:
4/16/13- I will be competing at a local competition sometime in late july. Not much information on it yet, but I will keep myself and whoever cares posted!
[/quote]
fafafafafafafuck yea
[quote]strongmanvinny wrote:
4/16/13- I will be competing at a local competition sometime in late july. Not much information on it yet, but I will keep myself and whoever cares posted!
[/quote]
fafafafafafafuck yea[/quote]
I don’t have access to yoke, or stones anymore. Also, I’m boned on the deadlift event.
Anyone got any bone chilling prep talks?
Hey, Chris, why don’t you get your ass over to NC and do this competition with me? I’d gladly fail with you! :D:D:DD:D:DD::DD[/quote]
Lol. Before I do any contest I want to be sure I’m not going to zero any event. I don’t think you’re boned on deadlifts though. Just keep lifting heavy with the back man; those stones will feel light.
I don’t have access to yoke, or stones anymore. Also, I’m boned on the deadlift event.
Anyone got any bone chilling prep talks?
Hey, Chris, why don’t you get your ass over to NC and do this competition with me? I’d gladly fail with you! :D:D:DD:D:DD::DD[/quote]
Lol. Before I do any contest I want to be sure I’m not going to zero any event. I don’t think you’re boned on deadlifts though. Just keep lifting heavy with the back man; those stones will feel light.[/quote]
Pft. Most people catch the ‘bug’ with the mindset you’ve got. I say go all in. YOU KNOW YOU WANT TO DON’T DENY YOUR FEELINGS.
Events : I can’t train yoke, or stones or frame or a legitimate sled push/pull, but I will do my best to mimic and get my hands on equipment in the time I have.
Stone carry/farmers medley: Comp calls for yoke/frame medley but I did what I could today, but dialed down lighter weights.
100-ish stone x 50 ft, sprint x50ft, 120/hand farmers x 50 ft
100-ish stone x 50 ft, sprint x50 ft, 170/hand farmers x 50 ft
Press Medley: 255 bar, 275 axle, 255 log for reps
135 barbell, 125 axle, 135 barbell < x 3 times all together
185 barbell, 175 axle, 185 barbell < x 1 as a circuit
185 barbell, 200 axle, 185 barbell x 12 reps in 60 seconds
Car pushes up and down hills intermittently (REALLY fucking hard, almost threw up at the end)
enough for today, I’ll use my next training day for the rest of the competition. my training will be assessed as I figure shit out a bit more.
[quote]strongmanvinny wrote:
Car pushes up and down hills intermittently (REALLY fucking hard, almost threw up at the end)
[/quote]
Was it Smart cars? I kidding! Strongman stuff looks fun. Wish I could incorporate a little of it but being at a commercial gym its hard to do.
[/quote]
smart cars are for chumps! Blazers are where it’s at!
[quote]strongmanvinny wrote:
lost my 4th collar for my farmers handles so…I’m SOL for a bit. I got pissed and had a pretty bad fit over it.
[/quote]
Ah nice. That’s a sign of healthy test levels.
Took some time off. Didn’t do much as far as I feel, but it’s the least I could do atm.
Events
Yoke (haven’t trained with a yoke in about 10 months, this will be interesting!
270x50ft,50ft
360x50ft
450x50ft,50ft,50ft pretty brutal honestly, balance is terrible not sure if it’s me or this wobbly ass contraption
Press medley (clean and press)
225 barbell
225 axle
225 barbell x 5 reps in 40ish sec called it on 5, had 2 more in 60 seconds but was getting really sloppy with form
Prowler push to one arm barbell rows w/ 2" axle
280lbs x50ft, 35x10/10
280lbs x50ft, 70x15/15
For anyone interested, I’ll be performing mobility and recovery work every day, as often as I can.
4/26/13
Pirriformis/Glute/Hip flexor stretchs
x30-45 sec hold (my left hip is ridiculously tight and is extremely painful to perform these stretches because of it)
x30-45 sec
Front Squats
135x10
Pirrformis/low back/glute roll out on MY AXLE! (I elevate it by placing the sleeves on mats so that I can roll out more efficiently)
30 seconds maybe each area, super painful
Front Squats
135x10
Medial hamstring band stretch x 45-1 min/leg
Front Squats
135x10
Band hamstring/hip flex/low back stretch (basically knee to face)
xlalalalalala x aaalal and x lalalala.
Hips pretty jacked up at the moment, but other than that my back/hamstrings are feeling really good today.
Events Day 2
Deadlifts w/ 2" Axle
175x10
225x5 tough as expected believe it or not
275x5
305x1
SLDL’s 2" axle double overhand
175x7,8,7,7
GM’s
95x5x5
Nordic HS curls
x5,5,5,5 not sure if I did 5 or 4, but I do know I called it because I didn’t wanna risk extreme hamstring cramps or potential injury
Hyper ext. (haven’t done these in like 6 months)
bw x 15,15,15
BB curls
95x10
135x5,5
115x5,5
95x5
Hammer curls
40x5,5
One arm plate curls (plate with handle)
25x5/5, 5/5
Core circuit
Frog crunches x 12
Lying leg raises x 8
DB side bends
90x8/8
^ Done twice, no rest.
Doing some rolling out and stretching and done.
Also wanna touch on how my rolling session went. I basically struggle all the time with my foam rolling and stretching regardless of when I do them. I’m extremely tight and just holding a position which employs proper myofascial release is terribly difficult…you can imagine that coupled with the actual rolling and how it feels. It’s really hard for me to gut through the pain and I may sound like I’m bitching irrationally but in truth I question mid session if it’s even worth it to perform this recovery shit. I mean in the midst of my ground breaking strength transcendence I was stricken with injury and a slap in the face reminding me of just how low things can get when they’re seemingly unstoppable. Whatever comes in the future for better or for worse won’t be for lack of effort I guess.
Rolling is much more painful IMO. I need to take a page outta vinny’s manual for functional strength and panty dropping biceps and get back on my mobility stuff.
smart cars are for chumps! Blazers are where it’s at!